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Gary Edwards Bench Cycle 1

The document outlines a 10-week strength training program consisting of 4 days per week focusing on compound lifts for chest, back, shoulders, arms and legs. Each week increases weight and decreases reps with the goal of building strength over the course of the program. Light and heavy days alternate with an emphasis on increasing weights lifted each week.

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Warhammer13
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435 views21 pages

Gary Edwards Bench Cycle 1

The document outlines a 10-week strength training program consisting of 4 days per week focusing on compound lifts for chest, back, shoulders, arms and legs. Each week increases weight and decreases reps with the goal of building strength over the course of the program. Light and heavy days alternate with an emphasis on increasing weights lifted each week.

Uploaded by

Warhammer13
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
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Week One

Day 1- light day


Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 335
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15-15-15-15-15-15- up to about 260 ? Move grip in about 11/2'= to emphasis
tri=s.
Incline Bench 15-15-15-15-up to 205 ? Same grip.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 15-15-15-15 up to 70 lbs. ?
Tricep Push Downs w/cable- 15-15-15
Day 4 Heavy
Squats- 15-15-15-15-15 up to 315-340
Deads- 8-8-8-8-8- Do these while standing on a 100 lb. Plate or two plates side by side. Regular
stance.
Bent over rows- 15-15-15-15
Straight Bar Curls- 15-15-15-15

Week Two
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 12x175, 12x195, 12x 205, 12x230 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 12x 135, 12x155, 12x 175- Same grip as bench.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 12-12-12-12 up to 70 lbs. ?
Tricep Push Downs w/cable- 15-12-12
Day 4 Heavy
Squats- 15-12-12-12-12 up to 315-340
Deads- 8-8-8-8-8- Do these while standing on a 100 lb. Plate or two plates side by side. Regular
stance.
Bent over rows- 15-12-12-12
Straight Bar Curls- 15-12-12-12

Week Three

Day 1- light day


Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8 (Increase weight as able)
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 12x175, 12x195, 12x 205, 12x230 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 12x 135, 12x155, 12x 175- Same grip as bench.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 12-12-12-12 up to 70 lbs. ?
Tricep Push Downs w/cable- 15-12-12
Day 4 Heavy
Squats- 15-12-12-12-12 up to 315-340
Deads- 8-8-8-8-8- Do these while standing on a 100 lb. Plate or two plates side by side. Regular
stance.
Bent over rows- 15-12-12-12
Straight Bar Curls- 15-12-12-12

Week Four
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.

Flat Bench DB flys 12-12-12


Incline DB Flys 12-12-12 w/ 35- 45 lbs.
Seated DB Press 12-12-12
Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8 (Increase weight as able)
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 10x175, 10x195, 10x 205, 10x230 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 12x 135, 10x155, 10x 180- Same grip as bench.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 10-10-10-10 up to 90 lbs. ?
Tricep Push Downs w/cable- 15-12-12
Day 4 Heavy
Squats- 15-12-10-10-10 up to 345
Deads- 8-8-8-8-8- up to 310 Do these while standing on a 100 lb. Plate or two plates side by side.
Regular stance.
Bent over rows- 15-12-10-10
Straight Bar Curls- 15-12-10-10

Week Five
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 12-12-12
Incline DB Flys 12-12-12 w/ 35- 45 lbs.

Seated DB Press 12-12-12


Lateral Raised 12-12-12.
Tricep Push Downs w/cable- 12-12-12-12
Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8 (Increase weight as able)
Lat Pull Downs Front- 4x12
DB-Rows- 4x12
Alt. DB curls 4x12
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 10x175, 10x195, 6x 215, 10x255 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 12x 135, 10x155, 10x 190- Same grip as bench.
Lateral Raised 15-15-15- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 10-10-10-10 up to 90 lbs. ?
Tricep Push Downs w/cable- 15-12-12
Day 4 Heavy
Squats- 15-12-10-6-10 up to 360
Deads- 8-8-8-8-8- up to 315 Do these while standing on a 100 lb. Plate or two plates side by side.
Regular stance.
Bent over rows- 15-12-10-10
Straight Bar Curls- 15-12-10-10

Week Six
Day 1- light day
Bench Press- 5x8 up to225 , Move grip in about 11/2'= to emphasis tri=s.
Flat Bench DB flys 10-10-10
Incline DB Flys 10-10-10 w/ 35- 45 lbs.
Seated DB Press 10-10-10
Lateral Raised 10-10-10.

Tricep Push Downs w/cable- 10-10-10-10


Day 2 Light Day
Squats- 5x8 up to 315
Leg Press 4x8
Stiff Leg Deadlifts (knees Bent) 12-10-8-8 (Increase weight as able)
Lat Pull Downs Front- 4x10
DB-Rows- 4x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 15x135, 12x155, 10x175, 10x195, 6x 225, 10x265 - Move grip in about 11/2'= to
emphasis tri=s.
Incline Bench 10x 155, 10x175, 10x 200- Same grip as bench.
Lateral Raised 12-12-12- with 25-30 lb. DB=s- Should be a light shoulder day.
Seated Tricep Ext. w/ curl bar 10-10-10-10 up to100 lbs.
Tricep Push Downs w/cable- 12-10-10
Day 4 Heavy
Squats- 12x135, 10x225, 10x315, 6x350, 10x375
Deads- 8-5-5-5-5- up to 320 Do these while standing on a 100 lb. Plate or two plates side by side.
Regular stance.
Bent over rows- 15-12-10-10
Straight Bar Curls- 15-12-10-10

Week Seven
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip!!!!!!
Flat Bench DB flys 8-8-8
Lateral Raised 8-8-8
Tricep Push Downs w/cable- 10-10-10
Day 2 Light Day

Squats- 5x8 up to 315


Lat Pull Downs Front- 3x10
DB-Rows- 3x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 8x225, 6x 265, 8x285 - REGULAR GRIP!!!!!!!!
Incline Bench 8 x 155, 8x185, 8x 210- REGULAR GRIP!!!!!
Behind the Head Press 8x115, 8x 125, 8x 140
Up Right Rows 8x 115, 8x125, 8x145
Lying Tricep Ext. 8x100, 8x 110, 8x120, 8x 120
Day 4 Heavy
Squats- 10x135, 8x245, 8x335, 6x385, 8x415
Deads- 8x245, 8x315, 6x 350, 8x380
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 (Increase weight as able)
Bent over rows- 10-8-8-8
Straight Bar Curls- 10-8-8

Week Eight
Day 1- light day
Bench Press- 5x8 up to225 , Regular Grip!!!!!!
Flat Bench DB flys 8-8-8
Lateral Raised 8-8-8
Tricep Push Downs w/cable- 10-10-10
Day 2 Light Day
Squats- 5x8 up to 315
Lat Pull Downs Front- 3x10

DB-Rows- 3x10
Alt. DB curls 4x10
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 8x225, 5x 275, 8x305 - REGULAR GRIP!!!!!!!!
Incline Bench 8 x 175, 8x200, 8x 220- REGULAR GRIP!!!!!
Behind the Head Press 8x115, 8x 125, 8x 145
Up Right Rows 8x 115, 8x125, 8x150
Lying Tricep Ext. 8x100, 8x 110, 8x125, 8x 125
Day 4 Heavy
Squats- 10x135, 8x245, 8x335, 6x385, 8x420
Deads- 8x245, 5x315, 5x 350, 8x385
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 up to 295
Bent over rows- 10-8-8-8 up to 170
Straight Bar Curls- 10-8-8 up to 95

Week Nine
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 8x205, 8x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,8x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day

Bench Press- 8x135, 5x185, 5x225,5x255, 5x 285, 5x310 - REGULAR GRIP!!!!!!!!


Incline Bench 5 x 200, 5x225, 5x 255- REGULAR GRIP!!!!!
Behind the Head Press 5x115, 5x 135, 5x 150
Up Right Rows 5x 115, 5x125, 5x160
Lying Tricep Ext. 5x115, 5x125, 5x130,5x130
Day 4 Heavy
Squats- 8x135, 5x245, 5x335, 5x405, 5x430
Deads- 5x245, 5x335, 5x 365, 5x395
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 up to 305
Bent over rows- 10-8-8-8 up to 175
Straight Bar Curls- 10-8-8 up to 95

Week Ten
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 8x135, 5x185, 5x225,5x270, 5x 295, 5x325-New PR - REGULAR GRIP!!!!!!!!

Incline Bench 5 x 200, 5x225, 5x 265-New PR- REGULAR GRIP!!!!!


Behind the Head Press 5x115, 5x 135, 5x 160
Up Right Rows 5x 125, 5x145, 5x160
Lying Tricep Ext. 5x115, 5x125, 5x135,5x135
Day 4 Heavy
Squats- 8x135, 5x245, 5x335, 5x405, 5x440-old PR
Deads- 5x245, 5x335, 5x 365, 5x400-New PR
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 up to 310
Bent over rows- 10-8-8-8 up to 180
Straight Bar Curls- 10-8-8 up to 100

Week Eleven
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 8x135, 5x185, 5x225,5x270, 5x 305,
Up Right Rows 5x 125, 5x135, 5x150, 5x150

Lying Tricep Ext. 5x115, 5x125, 5x125,5x125


Day 4 Heavy
Squats- 8x135, 5x245, 5x335, 5x405, 3x 450, 5x485- With suit!!!!
Deads- 5x245, 5x335, 5x 365, 5x405-New PR
Stiff Leg Deadlifts (knees Bent) 8-5-5-5 up to 320
Bent over rows- 10-8-8-8 up to 185
Straight Bar Curls- 10-8-8 up to 100

Week twelve
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 8x135, 5x185, 3x225,3x275, 3x 305, 3x330
Incline Bench 5 x 200, 5x225, 5x 270-New PRUp Right Rows 5x 125, 5x145, 5x165
Close Grips- 5x225, 5x 240, 5x 255

Lying Tricep Ext. 5x110, 5x120, 5x130,5x140


Day 4 Heavy
Squats- 8x135, 5x245, 5x335, 3x425, 3x 460, 3x490, 5x440- With suit!!!!
Deads- 5x245, 3x335, 3x 365, 3x410-New PR
Bent over rows- 8-5-5-5 up to 190
Hammer Curls- 10-8-5- Heavy

Week Thirteen- Sept. 8, meet


Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light

Meet Day
Bench Press- 8x135, 5x185, 3x225,2x255,1x275,1x 305, - 1x330, 1x360, 1x
Squats- 8x135, 5x245, 3x335, 2x375,1x400, 1x430, -1x460, 1x490, 1x510
Deads- 8x225, 5x245, 3x335, 2x 375, 1x400,- 1x440, 1x470, 1x ?

380

Week Fourteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 8x135, 5x185, 3x225,3x275, 3x 315, 3x340,-New PR, 5x315
Behind the Head Press 5x115, 5x 135, 5x 160
Up Right Rows 5x 125, 5x145, 5x165
Close Grips- 5x225, 5x 240, 5x 260
Lying Tricep Ext. 5x110, 5x120, 5x130,5x140
Day 4 Heavy

Squats- 8x135, 5x225, 5x275, 5x335, 5x375- With wraps and suit!!!!
Deads- 5x245, 3x335, 3x 385, 3x420-New PR
Bent over rows- 8-5-5-5 up to 190
Hammer Curls- 10-8-5- Heavy

Week Fifteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x 295, 2x320,2x345-New PR, 5x315
Behind the Head Press 5x115, 5x 130, 5x145, 5x 160
Close Grips- 5x225, 5x 240, 5x 265 -New PR
Lying Tricep Ext. 5x110, 5x120, 5x130,5x140
Day 4 Heavy
Squats- 8x135, 5x225, 5x275, 5x335, 5x375, 5x400- With wraps and suit!!!!
Deads- 5x245, 3x335, 3x 375, 2x400, 2x 430-New PR
Lat Pull Downs Behind headt- 4x8

Standing Curls- 10-8-5- with curl bar

Week Sixteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x 300, 2x325,2x350-New PR, 5x315
Behind the Head Press 5x115, 5x 130, 5x140, 5x150
Close Grips- 5x225, 5x 240, 5x 250
Lying Tricep Ext. 5x110, 5x120, 5x130,5x130
Day 4 Heavy
Squats- 8x135, 5x245, 3x315, 3x375, 3x400, 3x425- With wraps and suit!!!!
Deads- 5x245, 3x335, 3x 375, 2x400, 2x 440-New PR
Lat Pull Downs Behind headt- 4x8
Standing Curls- 8-5-5- with curl bar

Week Seventeen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x 300, 1x325,1x350, 1x 375, 1x395-New PR,
5x315
Behind the Head Press 5x115, 5x 130, 5x140, 5x150
Close Grips- 5x225, 5x 240, 5x 250
Lying Tricep Ext. 5x110, 5x120, 5x130,5x130
Day 4 Heavy
Squats- 8x135, 5x245, 3x315, 2x375, 1x400, 1x425, 1x450, 5x405- With wraps and suit!!!!
Deads- 5x245, 3x335, 2x400, 1x 425, 1x 450, 1x 475, 1x ? - You call it -New PR
Lat Pull Downs Behind head- 4x8
Standing Curls- 8-5-5- with curl bar

Week Eighteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x 300, 1x330,1x355, 1x 380, -New PR, 5x320
Behind the Head Press 5x115, 5x 130, 5x145, 5x 160
Close Grips- 5x225, 5x 240, 5x 265 -New PR
Lying Tricep Ext. 5x110, 5x120, 5x130,5x140
Day 4 Heavy
Squats- 8x135, 5x245, 3x315, 2x375, 1x400, 1x425, 1x450, 1x475,5x405- With wraps and
suit!!!!
Deads- 5x245, 3x335, 2x400, 1x 430, 1x 460, 1x 495, -New PR
Lat Pull Downs Behind head- 4x8
Standing Curls- 10-8-5- with curl bar

Week Nineteen
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x315, 2x340, 5x300
Upright Rows -5x 95, 5x115, 5x135
Lying Tricep Ext. 5x110, 5x120, 5x130,5x130
Day 4 Heavy
Squats- 8x135, 5x245, 3x300,2x335, 2x375, 2x400, 5x375- With wraps and suit!!!!
Lat Pull Downs Behind head- 3x8
Hammer Curls- 5-5-5-

Week Twenty-Misc. Prep for Raw Meet- 11/17.


Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x300, 1x325,1x350,1x365, 1x?, 5x300 No Support
Gear.
Upright Rows - 5x115, 5x135,5x150
Lying Tricep Ext. 5x110, 5x120, 5x130,5x135
Day 4 Heavy
Squats- 8x135,5x225, 3x275,2x335,1x365,1x400, 1x425, 1x450, 1x ?, 5x375- NO Support
Gear!!!
Lat Pull Downs Behind head- 3x8
Hammer Curls- 5-5-5-

Week Twentyone
Day 1- light day
Bench Press- 8x 135, 5x 155,5x185, 5x205, 5x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80
Day 2 Light Day
Squats- 10x135, 8x225,5x 250 5x275,5x 315
Lat Pull Downs Front- 4x8-light
Alt. DB curls 3x8-light
Day 3 Heavy Day
Bench Press- 10x135, 8x185, 5x225,3x275, 2x300, 2x330, 5x250
Upright Rows -5x 95, 5x115, 5x135
Lying Tricep Ext. 5x95,5x110, 5x120, 5x130
Day 4 Heavy
Squats- 8x135, 5x225,3x275, 2x300,2x335, 2x365, 5x315- No wraps or suit!!!!
Lat Pull Downs Behind head- 3x8
Hammer Curls- 5-5-5-

Week Twenty-two: Raw Meet Week


Day 1- light day- Tuesday
Squats- 10x135, 8x185,5x 205,3x225,2x 250, 1x275
Bench Press- 8x 135, 5x 155,3x185, 2x205, 1x 225 , Regular Grip!!!!!!
Lateral Raised 8x25,8x30, 8x30
Seated Tricep Ext. w/ Tri. Bar- 8x70, 8x80, 8x80

Day 2 -Meet Day- Saturday


Squats- 8x135, 5x205,3x225, 2x275,1x305, 1x335, 1st attempt: 365, 2nd attempt:400, 3rd - ?
Bench Press- 10x135, 8x185, 5x205,3x225, 2x250,1x 275, 1x300, 1st -330, 2nd - 360, 3rd -?
Deads- 5x245, 3x275,2x335, 1x 365, 2x400, 1x 430, 1x 460, 1x 495, -New PR

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